Nutrition and Healing
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If you’ve noticed your strength isn’t what it used to be, you’re not alone.

Muscle loss is a natural part of aging, starting around age 50 when we lose 1–2 percent of muscle mass every year.

Which means, tasks that once felt effortless—like carrying groceries or climbing stairs—can become more challenging over time.

But did you know that keeping your muscles strong isn’t just about staying mobile?

Recent research suggests that muscle loss, or sarcopenia, could be tied to another surprising condition…

The Surprising Brain-Muscle Connection

Research shows that muscle loss may be tied to an increased risk of cognitive decline and dementia. It turns out, staying strong might also mean staying sharp.

Sarcopenia is more than just a loss of strength. Muscles play a role in numerous bodily systems. Skeletal muscles release myokines, hormones that help regulate inflammation, control blood sugar, and support nerve cell function.

As muscle mass decreases, these protective functions wane, potentially contributing to chronic conditions—including those affecting your brain.

In a groundbreaking study presented at the Radiology Conference and Annual Meeting, researchers at Johns Hopkins Medical Institutions explored this connection.

Using MRI scans to measure the temporalis muscle (a jaw muscle linked to overall muscle mass), they found that smaller muscle size was linked to:

  • A 60 percent higher likelihood of developing dementia.
  • Poorer performance on cognitive tests.
  • Greater decreases in brain size, especially in areas critical to memory like the hippocampus.

Why Muscles Matter for Brain Health

As we age, sarcopenia can make daily life more difficult, increasing the risk of falls, fractures, and even long-term inflammation—a condition called inflammaging. This low-level inflammation can damage cells and tissues over time, including those in the brain.

Maintaining muscle mass helps reduce this inflammation, supports nerve function, and keeps the brain healthy.

The temporalis muscle, for instance, serves as a measurable marker of total body muscle mass. Smaller temporalis muscles were strongly correlated with lower brain volume and poorer cognitive health in the study.

How to Stay Strong (and Sharp)

The good news? Sarcopenia isn’t inevitable. With the right interventions, you can maintain strength and protect your brain as you age. Here’s how:

  1. Exercise Regularly: Building muscle doesn’t require heavy weights or intense workouts. Try these exercises:
  • Chair Exercises: Chair rises, seated leg lifts, and side bends are great for building strength while providing support for balance.
  • Lightweight Dumbbells: Simple moves like bicep curls or shoulder presses can help maintain muscle tone.

Even a few minutes of daily movement can make a big difference.

  1. Prioritize Protein: Protein is essential for muscle repair and growth. Experts recommend incorporating high-quality protein sources into your meals:
  • Animal-Based Options: Eggs, dairy, fish, and lean meats.
  • Plant-Based Alternatives: Lentils, chickpeas, quinoa, nuts, and seeds.

For older adults with dietary challenges, simple tweaks—like stirring ground nuts into oatmeal or enjoying a creamy yogurt—can help meet protein needs without discomfort.

  1. Stay Active Beyond Exercise: Daily activities like gardening, walking, or playing with grandchildren can also help maintain muscle mass and improve overall health.

The Bigger Picture

Muscle health isn’t just about staying physically active; it’s about preserving cognitive health, too. As co-author Prof. Shadpour Demehri notes, “Interventions to prevent muscle loss could slow cognitive decline and reduce dementia risk.”

This holiday season, as you reflect on health goals for the new year, consider the role of muscle maintenance in protecting not just your body but also your brain.

In case you missed it, here’s what else we’ve been chatting about this week in e-Tips: 

P.S. Click here to learn about my Brain Rescue Protocol, where you can discover cutting-edge techniques to restore senior memory, reverse the effects of age-related memory loss, and lower the risk for Alzheimer’s and dementia—starting TODAY.

Sources:

Newman, T. (2024, December 4). Losing muscle may increase risk of developing dementia. Medicalnewstoday.com; Medical News Today. https://www.medicalnewstoday.com/articles/losing-muscle-aging-may-increase-risk-dementia#Maintaining-adequate-protein-levels-important

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